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Thread: Vincent Dizenzo Training Log

  1. #2726
    Super Moderator vdizenzo's Avatar
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    Friday
    --------------------------------------------------------------------------------

    Foam roll
    Dynamic warmup
    Bench 50 2x10, 140x5, 230x3, 230/320/410/500x1

    That was it folks.



    Saturday
    --------------------------------------------------------------------------------

    TKE's 3x15
    Seated Band GM's 3x15
    SSB squats 115/155/180/220x5

    Looking forward to getting back to some heavier squat work in January. This is serving its purpose for now.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

    My Training Log , My Youtube Videos

    "The weak will never understand" - Vincent Dizenzo

  2. #2727
    Super Moderator vdizenzo's Avatar
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    Sunday - 12/2/12
    --------------------------------------------------------------------------------

    20 minutes on the airdyne

    Did this at a slow pace. Just trying to move some blood around and feel human again. This was more about recovery than it was about conditioning.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

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    "The weak will never understand" - Vincent Dizenzo

  3. #2728
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    --------------------------------------------------------------------------------
    Monday 12/3/12
    --------------------------------------------------------------------------------

    Airdyne 20 minutes
    Foam roll
    Dynamic Stretch
    Band stretch

    SS x 3
    Band flies x 25
    Band reverse flies x 25
    Band pushdowns x 25

    Feeling better by the minute.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

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    "The weak will never understand" - Vincent Dizenzo

  4. #2729
    Super Moderator vdizenzo's Avatar
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    Competed this weekend
    --------------------------------------------------------------------------------

    Opened with a 550 bench, nailed it. Since my best at 275 is 570, plus I had the best lift in my weight class well in hand, I went right for the 600. Anywhere between 575 and 595 would be pretty unsatisfying for me anyway. Missed the 2nd and 3rd attempts at lockout.

    I have been chasing 600 raw in my third weight class for a year now. I am not angry or frustrated, just hungry. I want that number so I am enlisting some help. I emailed Josh Bryant to see if he would be avaialable to take over my training. I was thrilled to hear he could take me on. I know he works with a number of high level strength athletes. He has two benchers well into the 600's raw. I am excited to say the least.

    Josh told me to unwind for a few weeks. I don't really know what that means. I have followed the cycle of training then competing for as long as I can remember. I guess it's time for an off season. For the next two weeks I am going to work on my gpp and conditioning. Then I am just going to train until Josh thinks I am prepared to accomplish my goal.

    Thanks to Josh Flores for doing a great job handling me that day. He stepped up in every way. Lift offs were never a concern. I also want to thank Rhodes for making the trip down to support me, broken wing and all. Jason Knobler put on a good meet. There were around 61 lifters in a tight space, but it was run well. Thanks for the support from UPC guys and Morgan as well as the Refuge crew including Nick, Brian, Adam, and the gang.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

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    "The weak will never understand" - Vincent Dizenzo

  5. #2730
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    Not getting frustrated is half the battle. Curious to see how your training will change under Josh. Looks 2013 will be the year you hit a 600 lbs in your 3rd weight class.

  6. #2731
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by Tim K View Post
    Not getting frustrated is half the battle. Curious to see how your training will change under Josh. Looks 2013 will be the year you hit a 600 lbs in your 3rd weight class.
    Thx, it's going to be interesting.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

    My Training Log , My Youtube Videos

    "The weak will never understand" - Vincent Dizenzo

  7. #2732
    Super Moderator vdizenzo's Avatar
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    Monday 12/10/12 - The next step
    --------------------------------------------------------------------------------

    Airdyne 5 minutes

    Dbl comlex 6 reps each X 3 sets
    Rev lunge
    Alt dbl rows
    Pushups from dbls
    Burpees w/dbls
    Push press

    12 minutes 36 seconds

    Holy mother of pearl I am out of condition. I am really glad I did these. I struggled with it when I got home. I have these grand plans I make in my head and then I struggle with them.

    I told myself instead of planning out a couple of weeks of what I will do training wise with my downtime, I'll take it as I go. Well, I wanted nothing to do with any type of exercise. However, it's Catholic guilt that got me. I kept thinking in the back of my head, it will get really easy really fast to stop doing everything.

    I begrudgingly went downstairs. I did not want to do an elaborate warmup so I jumped on the airdyne. Yeah, lunges and burpees on not properly warmed up knees was not the best idea. I puffed and wheezed through the complex. I had two conflicting thoughts. I am in terrible condition and, this is how I will get into better condition. You can see the conundrum.

    My goal is to do six of these within the next two weeks. The hope is to cut the time down this week and then add some more sets next week.

    I have also been stretching a few times a day when I get the chance. I am having some pretty good knee pain. I'm not certain whether it's back related or from me moving my squat in. I'll continue to stretch for the next couple of weeks (hopefully forever) and see if that makes a difference. If not, I am going to have to move my stance out and bring back the box. It's impossible to not get at least a little knees forward in a raw shoulder width squat. Especially becuase I have a tendency to squat too deep without a box.

    Now that I'm thinking about it, I should probably go back to box squatting. I really forced my knees out and opened up my hips when doing that. I think it helped with my bench form. I have been struggling with my adductors when benching as of late. This could be the problem.

    This log entry has been a nice conversation with myself.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

    My Training Log , My Youtube Videos

    "The weak will never understand" - Vincent Dizenzo

  8. #2733
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    Quote Originally Posted by vdizenzo View Post
    This log entry has been a nice conversation with myself.
    My favorite part of the whole post.

  9. #2734
    Super Moderator vdizenzo's Avatar
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    Saturday 12/15/12
    --------------------------------------------------------------------------------

    Foam roll
    5 minutes on airdyne
    SSB squat 335 3x3
    Close grip bench 225 3x5
    Deadlift 315 3x3
    *Did a set of 3 band assisted pullups between each set of the sq, bench, and dl

    Getting back to doing some work. I think I am going to get rid of squatting and regular deadlifting for now. My back and right knee never feel good anymore. I should just embrace my outer bench queen and give up on all things other than the bench. I will be talking to Josh about how I can maintain leg strength without compromising my back.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

    My Training Log , My Youtube Videos

    "The weak will never understand" - Vincent Dizenzo

  10. #2735
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    Do you think it's likely that if you continue investing in mobility and conditioning it will allow you to keep squatting and deadlifting?
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  11. #2736
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by ljosaitis View Post
    Do you think it's likely that if you continue investing in mobility and conditioning it will allow you to keep squatting and deadlifting?
    Quite frankly, I'm tired of it. It's like warming up to warm up. I always have dreams of doing a full meet again, but being in constant pain sucks. I have two ruptured discs in my back. I have a repaired ruptured umbilical hernia and bicep. I have also partially torn my other bicep. I should just be happy to be lifting. That in addition to the fact that I'm 43. I can still do some things in benching. I just have to know my limitations.


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  12. #2737
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    Alright, I trained one day this week. Actually, I trained two days this week.

    Monday
    Bench 325/375/425 x 5
    Close grip bench, index on smooth 185 5x10
    Front dbl raises 20/30/40/50x10

    Tuesday
    Trap bar dl 275/315/365x5
    Tbar rows 135 5x10
    Seated curls 60 3x10

    My training is up in the air. I have been a bit off on my diet. Conditioning is non extistent. Going to be working with Josh Bryant and he told me to take a little time off. So I'm just training what I want when I want.

    I will be doing a charity bench press event being put on by my friend Jason Knobler at his gym Iron Horse in New Hartford, CT on 12/30. It's to raise money for the victims of the Newtown tragedy. I like participating in charity events. I often donate money for various charities, but giving time is also important to me.

    Speaking of which, I recently donated my winnings from the Last Man Standing bench contest to the Special Olympics. I said I was going to do that, so I just wanted to confirm that I did. I am not looking for a pat on the back. Just want to show I am a man of my word. I help at the Sp Oly pl event and wanted to make the donation in person.

    I also want to thank Tim Hensley who donated from his winnings at the Last Man Standing. Murph from TPS who wanted to remain nameless (too bad Murph, I like giving credit where credit is do). Matt Rys also sent some $ via paypal to add to the donation. Thanks to all, I appreciate it greatly.


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    "The weak will never understand" - Vincent Dizenzo

  13. #2738
    Super Moderator vdizenzo's Avatar
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    I'm convinced I am mentally challenged when it comes to my own training. It might be along the lines of Alzheimer's. I benched last night and felt extraordinarily strong. I was just playing around and took 550. It felt better than it ever has. I was talking to the guys about how Josh Bryant mentioned he might only have me bench once a week when he starts my programming.

    So I'm going on and on that I felt great just benching on Friday this week and this might be the secret to breaking my recent plateau. Yeah, I benched on Monday also, but that fact eluded me completely me at the time. I guess this is where SFW comes in to play. I may never be able to work smart (on my own at least), but I do work hard.

    It's quite possible people are far better off doing what I tell them to do versus what I actually do. That's why I will be glad to turn my programming over to Josh.

    Back to the 550 bench. I did move my grip in a bit and benched a little higher on my chest/sternum. It was nice that Rhodes showed up last night. He helped me with a few things. The new form might not have worked out as well without him. Specifically, he kept cuing me to meet the bar. I fall into a habit of sinking and heaving. With that, I am excited to lift at a charity bench event next Sunday. It will be fun to test a little of this out.

    So, I will bench next week and what happens will happen. It's a non sanctioned charity event so the number doesn't really matter. Who knows what I will do training wise before then. Even if I knew, chances are I wouldn't remember anyway.


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    "The weak will never understand" - Vincent Dizenzo

  14. #2739
    Super Moderator vdizenzo's Avatar
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    Still getting over being sick. I think my Nyquil buzz is finally fading. I have not been consistent with training, nutrition, or conditioning for longer than I can remember. I feel like butt. At least I have been sleeping well. That probably has a little to do with my newly acquired Nyquil habit.

    I can't sit around and scheme about programming because Josh Bryant is taking that on. I haven't gotten it yet so I can't even perseverate over it. I know what to do with my dieting, I just need to start doing it again. So I'm just kind of stagnating.

    One thing I have been doing is some light stretching. I came up with a little routine that takes only about 2-3 minutes. I have been doing it multiple times a day and my body has been aching less. I'm experiencing less low back and knee pain as well.

    I did get out today. I went and saw Jack Reacher. I thought it was a good flick. A nice combination of action and intrigue. One of the better movies I have seen in a while.

    I will leave with my other slice of happiness from today. Jessica made me a new treat, peanut butter cup cookies. These things are so good, I hazard they could be a worthy substitute for viagra.


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  15. #2740
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    cookies > viagra

    keep plugging away vin. you always do anyways.
    2000 or bust

  16. #2741
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by Stumprrp View Post
    cookies > viagra

    keep plugging away vin. you always do anyways.
    Thanks brother.


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    "The weak will never understand" - Vincent Dizenzo

  17. #2742
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    I am having trouble posting from my home computer for some reason. I recently did a charity bench meet with my wife Jessica for the Sandy Hook tragedy. Jess hit 145 and I hit 575. I can't access youtube from work so I'll have to get the vid up some other way and time. Just glad we could particpate in such a worthy cause.

    I'm getting back to training so my updates will be more regular again. I just got my training from Josh Bryant. It's definitely a change from what I have been doing. I'm looking forward to getting started.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

    My Training Log , My Youtube Videos

    "The weak will never understand" - Vincent Dizenzo

  18. #2743
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    Must be nice to fall out of bed and bench 575 whenever you want to! haha nice work bud


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  19. #2744
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by Travis Bell View Post
    Must be nice to fall out of bed and bench 575 whenever you want to! haha nice work bud
    Thx Homie.


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    "The weak will never understand" - Vincent Dizenzo

  20. #2745
    Super Moderator vdizenzo's Avatar
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    Starting a new video training journal. Here is week 1 day 1



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    "The weak will never understand" - Vincent Dizenzo

  21. #2746
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    Video training journal week 1, day 2



    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

    My Training Log , My Youtube Videos

    "The weak will never understand" - Vincent Dizenzo

  22. #2747
    Senior Member GazzyG's Avatar
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    Good idea with the videos and good luck with the new routine.

    Love reading your monologues.
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  23. #2748
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    Video journal is well done, ever evolving with it all and making the right turns!

  24. #2749
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    I'm super stoked on the video log!

    Noticed on the bench when you switched to your regular grip after the first heavy set your speed about doubled. Sure it was lighter but it was also after some weight. Funny how a couple inches one way or the other can affect things so much.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  25. #2750
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by ljosaitis View Post
    I'm super stoked on the video log!

    Noticed on the bench when you switched to your regular grip after the first heavy set your speed about doubled. Sure it was lighter but it was also after some weight. Funny how a couple inches one way or the other can affect things so much.
    Yeah, it was a significant difference. Josh told me to stick with that grip. I also touched a little lower than with the closer grip. It's not quite as low as I used to. I'm glad I have some time to let my form evolve.

    Thx for reading my log.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

    My Training Log , My Youtube Videos

    "The weak will never understand" - Vincent Dizenzo

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